The name says it all.
For most, the toughest part will be the first exercise which is lifting 1500lbs overhead while in a seated, legs apart position.
So if you’re using 15lb dumbbells in each hand, that would be a total of 30lbs.
You “only” have to lift it 50 times.
Doesn’t sound too bad until you get to rep 20 or so.
Make sure your bootcampers keep their chest high and back stable. No swinging or twisting the torso. The seated position is a killer because it forces the person to JUST use their shoulders.
Once finished here, next is 100 Dumbbell Punches (50 each arm).
If you don’t have enough dumbbells, it’s fine to do this without the dumbbells. We’re focusing on core here so make sure the bootcampers are really twisting the core from side to side (SAFELY).
After this, is 50 Dumbbell Overhead Walking Lunges (25 ea leg). This is tough because the shoulders are already worn out from the 1500 lbs overhead and now they are having to stabilize some light dumbbells while lunging.
Good luck with this!
Next is 10 Dumbbell High Pulls followed immediately by 10 Double Unders with a jumprope x 2 Rounds.
Immediately after 2 rounds of 10 DB High Pulls/10 Double Unders do 60 seconds of Burpees!
Rest 30 seconds.
Do 30 seconds of Burpees.
Rest 60 seconds.
Lastly knock out 10 x 30 yard sprints as quickly as possible.
Rest as needed in between sprints. 30 yards is just long enough to get some speed without having it feel like too much distance.
Here is the workout as written:
1500lbs Overhead Via Seated Dumbbell Press
100 Dumbbell (DB) Punches (50 ea arm)
50 DB Overhead Walking Lunges (25 ea leg)
10 DB High Pulls/10 Double Unders x 2 rounds
60 Seconds Burpees
30 Seconds Rest
30 Seconds Burpees
60 Seconds Rest
10 Thirty Yard Sprints
Everyone will be doing this workout at his/her own pace so make sure that you’re ready with the stopwatch when you get to the burpees and perhaps have a “filler” workout ready if you have some finish the workout early.
Equipment list: Dumbbells (or any resistance), jump ropes, cones to mark off 30 yard sprints, stopwatch for the instructor.
This workout come from Fitness Workout Ideas Volume 1 in which I’ve taken some of the best “field tested” workouts that I have (20 of them) and am making them available to you.